Over Kicking in Swimming: Understanding Its Negative Impacts and How to Correct It

Why is over kicking not advisable in swimming?

Over kicking in swimming, characterized by excessive leg movement and amplitude, is counterproductive because it significantly increases drag, wastes valuable energy, disrupts optimal body position, and ultimately reduces overall swimming efficiency and speed.

Understanding the Ideal Swim Kick

An effective swim kick is not about brute force or large movements; it's about subtle, continuous propulsion and maintaining balance, allowing the arms to perform the majority of the propulsive work. The primary role of the kick, particularly in freestyle, is to stabilize the body, keep the hips high, and provide a steady, albeit secondary, source of forward momentum. It should be a rhythmic, low-amplitude motion originating from the hips, with relaxed ankles acting like flexible fins.

What Constitutes "Over Kicking"?

"Over kicking" refers to a range of inefficient leg movements that detract from, rather than contribute to, swimming performance. This typically includes:

• Excessive Amplitude: Kicking too wide, too deep, or too high out of the water.
• High Frequency Without Purpose: Rapid, frantic kicking that generates little propulsion.
• Knee-Driven Kicks: Bending the knees too much, leading to a "bicycle" motion rather than a fluid, hip-driven kick.
• Vertical Movement: Kicking that causes the body to move up and down in the water rather than horizontally forward.

The Biomechanical and Physiological Consequences of Over Kicking

Over kicking introduces several detrimental effects that undermine a swimmer's efficiency and speed:

• Increased Drag:
  • Form Drag: Large, uncontrolled leg movements create significant turbulence and resistance in the water. Kicking too wide or too deep increases the surface area exposed to the water, pushing water rather than slipping through it.
  • Frontal Drag: Kicking too high can cause the hips to drop, tilting the body angle and increasing the frontal area pushing against the water.
• Energy Waste and Premature Fatigue:
  • The leg muscles are large and demand a substantial amount of oxygen and energy when working intensely. Over kicking rapidly depletes energy stores (glycogen) and increases oxygen consumption, leading to faster onset of fatigue in the legs and core.
  • This energy could be more efficiently allocated to the arm stroke, which is responsible for approximately 80-90% of propulsion in most strokes.
• Disrupted Body Position:
  • A primary goal in swimming is to maintain a streamlined, horizontal body position. Over kicking, especially with excessive knee bend or vertical motion, often causes the hips to drop and the upper body to compensate by lifting the head, further increasing drag and making it harder to breathe.
  • This creates a "bow" shape in the water, requiring more effort to maintain forward momentum.
• Reduced Propulsive Force from Arms:
  • When the legs are overworking and fatiguing, the body naturally tries to compensate. This can lead to a breakdown in arm stroke mechanics, reducing the effectiveness of the catch and pull phases.
  • The swimmer may become reliant on the inefficient kick, neglecting to maximize the more powerful arm propulsion.
• Musculoskeletal Strain and Injury Risk:
  • Repetitive, high-impact kicking can place undue stress on joints.
  • Knees: Excessive knee bend and forceful extension can strain knee ligaments and tendons.
  • Ankles: While ankle flexibility is crucial, over-flexing or stiff ankles during an over-kick can lead to discomfort or strain.
  • Hips and Lower Back: Poor leg mechanics can lead to excessive rotation or instability in the hips and lower back, potentially causing pain or injury over time.
• Impact on Arm Stroke Timing and Rhythm:
  • An overactive kick can throw off the delicate timing and rhythm required for an efficient stroke cycle. The arms and legs work in a coordinated fashion; an erratic kick can disrupt this synergy, leading to a choppy, less fluid swim.
• Reduced Glide and Flow:
  • Efficient swimming incorporates moments of glide and streamlined flow. An overactive kick constantly disrupts this, preventing the swimmer from effectively "slicing" through the water.

Optimizing Your Kick for Efficiency

Instead of over kicking, focus on a kick that:

• Is Hip-Driven: The power originates from the hips and core, not the knees.
• Has Small Amplitude: Legs stay within the "body shadow," minimizing drag.
• Features Relaxed Ankles: Ankles should be loose and flexible, allowing the foot to extend and act as a paddle.
• Provides Continuous, Gentle Propulsion: A steady, consistent kick helps maintain momentum and balance.
• Supports Body Position: Keeps the hips high and contributes to a stable, streamlined platform.

Practical Tips for Correcting Over Kicking

To refine your kick and move towards greater efficiency:

• Focus on Ankle Flexibility: Perform ankle mobility drills regularly.
• Kickboard Drills with a Focus on Amplitude: Use a kickboard but concentrate on keeping your kick small and contained, feeling the water pressure on the top of your feet.
• Vertical Kicking: Practice kicking vertically in the deep end. This forces you to use a small, efficient kick to stay afloat, as large movements will push you down.
• Fins for Feel: Use short fins to exaggerate the feel of proper ankle extension and propulsive force, then try to replicate that feel without them.
• Core Engagement: Think about initiating the kick from your core and hips, not just your knees.
• Video Analysis: Record yourself swimming to identify specific aspects of your kick that are inefficient.
• Work with a Coach: An experienced swim coach can provide personalized feedback and drills to correct your technique.

Conclusion: Prioritizing Efficiency Over Effort

In swimming, less often means more. Over kicking is a prime example of an effortful action that yields diminishing returns, sacrificing efficiency, increasing fatigue, and hindering overall performance. By understanding the biomechanical principles and consciously refining your kick to be subtle, hip-driven, and streamlined, you can unlock greater speed, endurance, and enjoyment in the water. Focus on a kick that works with the water, not against it.